And 5 Tips to fight fatigue and tiredness during office hours in 2025.
Routine is a key aspect of our lives, as it helps keep our focus on track amid the challenges we face each day.
However, feeling tired and experiencing fatigue is something most of us go through quite often. People suffer from constant tiredness during office hours.
Many causes of tiredness stem from the environments we live in or spend a lot of time in—offices and workplaces are classic examples.
The topic of this article is how to overcome workplace fatigue and how to fight fatigue in the office.
Table of contents
1. What causes constant fatigue and tiredness during office hours?
Why desk jobs make you tired? Many factors contribute to feelings of fatigue at work, here a list of workplace tiredness causes:
- Waking up early
- Commuting to the office
- Sitting at a desk all day
- Constant performance demands
- Tight deadlines
- Frequent social interactions
Each aspect of our daily routine can, in different ways, contribute to a sense of fatigue.
2. Why am I always tired after work even with enough sleep?
Let’s take a look at our routine, starting from early morning. For those who go to the office, mornings usually begin with waking up early—but that doesn’t necessarily mean we feel energized.
How many hours of sleep did we get? Was the bed comfortable enough? Did we sleep deeply? Simply going to bed isn’t enough to feel refreshed the next day.
We need around 7–8 hours of quality sleep to allow our bodies to recharge, in a comfortable bed and with uninterrupted rest. We’re more likely to wake up energized if all of these conditions are met.
Magnesium is a popular supplement used to help support sleep and energy levels.
Also, does your diet include the right nutrients and minerals to support good sleep?
Magnesium, for example, is known to help with sleep. A deficiency in magnesium may lead to poor sleep quality.
3. Tips to fight fatigue during office hours
Make sure to have a full breakfast before leaving home—a half-hour commute on public transportation, such as a train or bus, can be demanding.
Once at the office, give yourself time to settle in. Have a light snack to get some nutrients, and ease into the day by reviewing your to-do list.
Vitamin D is a valid energy supplement to help support your body through the day
4. Causes of physical tiredness after sitting at a desk all day.
Fatigue from sitting too long at work is real and so is feeling exhausted after a full day at work.
One of the major challenges of working in an office is sitting at a desk all day, from 9 to 5. Our bodies struggle to maintain this posture for extended periods.
Regular workouts or exercise outside of work can help improve posture and overall balance. Your day at the office will benefit in terms of energy and feel less tired.
No matter the activity, incorporating even a small amount of regular exercise into your routine is already a huge help to your body.
5. Why does sitting all day make me feel exhausted.
Spending the whole day sitting in a chair can lead to several issues and increase tiredness and fatigue at work including:
- Poor blood circulation
- Decreased oxygen intake
- Muscle weakness
- Metabolic changes
- Mental and emotional fatigue
6. How skipping lunch affects afternoon energy at work.
Many workers believe that skipping lunch or eating at their desk is an effective shortcut to becoming more productive.
While this might help you finish tasks earlier, it also means you’re not giving your body and mind a proper break.
In the long term, this habit can lead to increased stress and a greater sense of tiredness or fatigue at work in your office.
A proper lunch helps combat afternoon energy slump at work.
7. Can computer screens cause tiredness and eye fatigue?
Yes, spending too much time in front of a screen will likely increase your fatigue and tiredness.
It's not just about eye strain—many of us need glasses to work on a computer, and that adds additional stress on the body as well.
This Eye Health supplement can help support your sight when at work
8. How to boost energy levels while working a 9 to 5 job.
There are many ways to find more energy throughout the day at the office. Removing bad habits is a good start. Here are some simple actions to include in your routine:
Go to bed early: Make sure you get 7–8 hours of sleep in a comfortable place.
Have a complete breakfast and small healthy snacks such as fruit throughout the day.
Take a real lunch break: Turn off your computer, eat somewhere else, and ideally go for a walk.
Try to take a 10-minute break every 50 minutes.
9. How to avoid mental fatigue during back-to-back meetings.
Meetings are a crucial part of our daily work routine, and you need to be in good shape to communicate effectively with colleagues and stakeholders.
Try to spend some time before each meeting planning what you want to accomplish, and be sure to take breaks between meetings when possible. Losing focus and energy at work is very likely if you don’t give yourself enough time to reset.
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9. How to improve concentration when feeling mentally tired at work.
Sometimes we may think that pushing a little harder—working without rest or rushing through tasks—will help us fight fatigue.
But try doing the opposite: introduce more breaks into your routine and make sure you give yourself time to refresh your mind.
Vitamin B12 is a valid option to support energy levels.
10. Healthy snacks and supplements to improve focus and energy at work.
Fruit is one of the healthiest and most effective foods you can eat to get nutrients without straining your digestion.
It is a natural ways to stay energized at the office. At the same time, adding vitamins, minerals, and supplements to your diet may help support your body, boost energy, and combat fatigue. Here are a few benefits you may notice:
- Improved sleep before going to work
- Better focus and mental clarity throughout the day
- Increased energy and immune system support